Beat The Bloat Diet: Your 3-week diet plan!

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There are many different bloated stomach causes, but could a food intolerance be what’s giving you your tummy problems? Nutritionist Monica Grenfell shows you how to beat your cravings, feel great and lose weight with our very own Beat The Bloat Diet Plan!

Monica says:
Do you feel like a bloated, flabby wreck with food cravings, feelings of fullness, tiredness without being able to sleep and constant gnawing hunger? If so, you could have a food intolerance! Most intolerances last a short time and are usually due to eating too much of the same food groups too often. In fact, most people eat the same 10 foods every day. One of the most common intolerances is to wheat, and while I don’t advise you stop eating bread, it’s amazing how much wheat we can consume in an average day. With my diet plan, you can feel great, lose 2-3lb a week and eventually start eating your favourite foods again.

Why do I binge on wheat products?
Bingeing on one food-type can cause a biochemical addiction to it. You’ll crave it and, by over-indulging, will become addicted. This can lead to developing a food intolerance. When you eat something that triggers a reaction, the body makes stress hormones. If you do this constantly, you’ll feel tired, weak and nervous. Your body allows toxins into the bloodstream, which lead to water retention and you start to feel sluggish and fat – and probably end up bingeing again.

Wonder why you seem to find yourself eating too much bread? It might be that by eating too much you’ve developed a biochemical addiction to it…

Other causes which might not be wheat:
A poor digestion is one reason for bloating, wind, IBS and lethargy. Check these out:
– Are you busy all the time?
– Do you feel frustrated a lot?
– Are you always anxious?
– Do you eat/chew too quickly?
– Do you have an ‘energy crash’ after eating?
– Do you crave salt or sugar?
– Are you bloated within 30 minutes of eating a meal?
– After a good night’s sleep, are you still tired?
– Do you feel dizzy if you stand up too quickly?
– Do you exercise too much?

All of these raise stress levels and impact on stomach acid. So:
1. Sit down to eat 2. Make sure you chew food well 3. Make times for meals and never eat at your desk or dashboard 4. Never eat on the go 5. Increase your variety of foods – at least 25 different foods a week

Secret ingredients:
Eating the wheat-free way needs care but it’s tasty and very easy.

Pine nut crust:
Miles better than breadcrumbs or batter, and more nutritious. Place a
handful of pine nuts in a plastic bag. Add some sea salt, coriander
seeds and any herbs you like. Hold the bag and beat with a rolling pin
until crushed. Take chicken or fish fillets, dip in melted butter, then
put into the bag and shake until covered. Place on a baking tray and
bake in a moderate to hot oven until crispy. Add lemon zest to make pine
nut and lemon zest crust.

Chopped salad:
Use any vegetable you fancy, like courgettes, cabbage, cauliflower, etc.
Chop roughly or put into machine with 6 walnuts. It should look like
coleslaw. Add a little oil.

Meal planner

Week 1: Detox week

If you need something sweet after dinner, have a pear for dessert

Follow this medically approved, elimination diet for seven days. You must stick to four meals a day and during this time eat nothing but vegetables (except potatoes), oats and rice. You can add lamb and a few pears if you like, as most people aren’t sensitive to these foods.